Shenandoah Podiatry Blog

8 Tips For Healthy Feet on the Trail

jkfeeny — Fri, 01 May 2009 14:28:14 +0000

My office is located within one mile of the Appalachian Trail. Each summer, I observe the wave of through hikers making the 2,168 mile trek from Georgia to Maine and then later in the summer, those heading south from Maine to Georgia. Many end up with a visit to my office for ankle sprains, stress fractures, infected blisters and various other hiking related conditions. Recently, I received a call from a friend that is through hiking for her second time in the past 10 years. She was in North Carolina at the time and was experiencing unrelenting pain in her foot. Having a telephone consultation and attempting to determine her diagnosis without examination was interesting and challenging. It made me think about the new trend in Internet or telephone doctor “visits”. But, that is a subject for another post on another day. I want to share with you these tips to keep your feet happy on the trail:

Train For The Hike:
If you are considering a long trip such as through hiking the Appalachian Trail, I strongly suggest that you start out training early with short day hikes. Marathon runners must train and condition for a marathon and hikers are no different. Those that are not adequately conditioned are more likely to develop overuse injuries.

Pack A Foot-Care Kit:
A small foot-care kit carried in a small Ziploc bag weighs only a few ounces. It should contain foot powder, alcohol wipes, a few tinctures of benzoin wipes to help the patch stick to your skin, several blister patches of your choice, a least a yard of duct tape wrapped around a small pencil, and a safety pin to drain blisters.

Invest In Good Footwear:
You should have a fingers width between the longest toe and the front of your boot. Be sure to also check the fit on an incline (both up and down). Any slippage of the boot will cause friction and blisters on a long hike. Try your boots on with the socks that you will be wearing while hiking.

Break In Those Boots:
Wear your boots around the house for a few days to be sure they feel OK. Then venture outside while shopping and on walks and short hikes so they mold to your feet. Leather boots are usually stiff until broken in. If a little snug, you can bring your boots to a shoe repair to have them stretched or purchase a leather expander and stretch the boots at home.

Wear Good Socks:
Wear moisture-wicking wool or synthetic socks rather than cotton socks. Consider wearing a sock liner but be sure that your boots will be big enough for two pair of socks.

Manage Your Toenails:
Toenails should be trimmed straight across the nail—never rounded at the corners. Leave an extra bit of nail on the outside corner of the big toe to avoid an ingrown toenail. Black toenails are a common hikers condition which is caused by blood being trapped under the nail.

Manage Your Skin:
Treat hot spots early! Use moleskin or duct tape to prevent blisters before they happen. Many hikers think tough callused skin helps prevent blisters but too much is never a good thing. Blisters deep under calluses are difficult to drain and treat. Use a pumice stone or callus file and apply Vaseline to manage callused areas. Blasters can be drained if painful but be sure to leave the roof intact to protect the sensitive skin underneath.

Rest Your Feet:
Take your boots and socks off when resting and eating lunch, elevating your feet to reduce swelling. In camp wear sandals or flip-flops. Your feet need the air and will appreciate the sunlight.

Long distance hiking is an incredibly rewarding experience. May these tips keep your feet healthy on the trail!

Happy Trails,
Dr. Jennifer Feeny

High Arches

jkfeeny — Wed, 29 Apr 2009 21:44:37 +0000

When you stand, the gap between your foot’s inner side and the ground is referred to as your arch. If your arch is high, you have a pes cavus (high-arched foot). A high arch may not cause any symptoms for some people, but for others it can lead to discomfort. Symptoms vary depending on the degree of the arch. Some patients develop calluses or hard skin under the sole of the foot or feel pain or tenderness along the arch. Feet may also feel stiff. In severe cases, pain in the calf, hip, or knee may develop. It may be challenging to find shoes that fit properly, especially around the ankle, and shoes may wear out quickly.

To determine the best treatment for high arches and other foot conditions, a podiatrist will examine the foot and perform a gait analysis. He or she will also look at a patient’s medical history, past medical problems, length, frequency of symptoms in determining the best treatment plan.

Training Through Pain

jkfeeny — Thu, 09 Apr 2009 19:54:43 +0000

Avid exercisers and competitive athletes understand the lifestyle sacrifices and physical demands that are part of a normal training program. But how can you tell when you should follow up the “no pain, no gain” philosophy and when you should rest? It’s important to recognize when the need to work out overrides the feeling that a potential injury needs rest or medical attention. To balance your desire to exercise with some old-fashioned common sense, remember that pain is the body’s signal to you that something is wrong. Discomfort, fatigue, and some heavy breathing are all part of exercising. When you try a new activity or increase your intensity level, expect some discomfort. Sudden or persistent severe pain, however, needs attention. When your sport has your feet hurting, get the advice and treatment from the professional foot care specialists as SHENANDOAH PODIATRY. Whatever is causing pain in your every step, we’re here to help with comprehensive foot care. If you are new to this area and don’t yet have a podiatrist, we’d like to take on the responsibility of your family’s foot care. Please call us! Same day appointments are often accommodated.

Dedicated To Your Healthy Feet,

Dr. Jennifer Feeny

P.S. It’s better to miss a couple of workouts than to train through an injury.

Smelly Feet?

jkfeeny — Sun, 05 Apr 2009 08:06:43 +0000

Why do feet smell more than other body parts when they sweat? The main reason is the interaction that occurs between perspiration and bacteria that thrive in socks and shoes. Addressing foot odor means taking a look at both your propensity to sweat and your footwear. Factors that affect a person’s sweating include stress, certain medications, fluid intake, and hormonal changes. Some people, most commonly males, have an inherited condition called hyperhidrosis , which is marked by excessive sweating. Doctors may prescribe special topical medications to prevent foot odor. A week long regimen of daily 30-minute foot soaks in strong cooled black tea may also help, as the tannins in tea kills bacteria and closes pores so feet stay dry longer. Pedfix Neat Feat Cooling Foot Spray has been used successfully by many.

At some point in their lives, most people suffer from some kind of foot disorder— from foot odor and nail problems to bunions and disease. Heredity, neglect, injuries, and medical conditions are often the culprits, but poorly fitting shoes can cause problems, too. Whatever the state of your feet, SHENANDOAH PODIATRY can treat your problem to restore your comfort and ease of movement and recommend action you can take at home. If you live in the Roanoke Virginia area and don’t have a podiatrist, why not schedule an appointment today.

Healthy Nail Polish?

jkfeeny — Thu, 02 Apr 2009 23:49:45 +0000

Are you ready to get your toes sandal ready? Do you worry about the chemicals in nail polish such as formaldehyde (a chemical which has been proven to cause cancer), toluene ( a chemical that the EPA restricts in our drinking water because it can cause nervous system disorders as well as damage to the liver and kidneys)and DBP (a potential developmental and reproductive toxin that may cause birth defects and is banned in Europe)? There is a healthier alternative for your nails.

Dr.’s Remedy Enriched Nail Polish is formulated without these harmful chemicals. Better yet, it is enriched with naturally occurring antifungal ingredients like tea tree oil, garlic bulb extract, as well as vitamins C & E and wheat protein. This enhanced nail polish promotes healthier, stronger, more beautiful nails. The chic yet affordable polish strips put harmful toxins without sacrificing effectiveness, quality or beauty!

Developed by podiatrists, Dr.’s Remedy Enriched Nail Polish is recommended by doctors nationwide. Isn’t it nice to know that you no longer have to sacrifice fashion and beauty for health and well-being?

Weekend Warriors….Take It Easy!

jkfeeny — Wed, 01 Apr 2009 19:38:19 +0000

Spring is here and so you want to relive those glory days of playing football or basketball. But hold on weekend warrior, you might want to think about a few things before you do. Many times injuries are caused from the lack of preparation before engaging in strenuous activities that involve a lot of running and sprinting. Many patients have complaints of ankle pain, ankle sprains, jammed toes, and/or black toenails from injuries. If you haven’t been active or exercising during the winter months, the sudden increase in activity and demand on the joints and muscles can cause pain, soreness, and inflammation.

An ankle sprain is the stretching and/or tearing of ligaments that can occur from twisting motions, sports, or walking and/or running on uneven surfaces. Individuals that have had previous ankle injuries it is important to have some additional support to prevent re-injury, by using ankle bracing or other athletic support, as those previously injured areas may be weak. It is also wise to get a thorough exam before participating in strenuous activities. Also, make sure you “warm up” before you begin your activity by stretching your muscles to prevent strains and sprains. Make sure you that you wear the proper shoes for your activity because wearing improper shoes can mean the difference between you scoring a goal or a sprained or broken ankle.

A black toenail is caused by repeated injury to the nail bed. This is usually caused by the toe being jammed against the sides, front or top of shoes when running or walking. The toenail may or may not be painful, but it is not a pretty sight. The black color is due to blood accumulating underneath the toenail. If the toenail becomes too painful, it will be necessary to seek professional treatment. The toenail may take 4-5 months to fully grow out and be replaced by a normal toenail. Make sure that your shoes fit properly to prevent this type of injury during rigorous activities. So throw out those old athletic shoes that have been sitting in your garage all winter. One point to remember, don’t “break in” a new pair of shoes during a strenuous activity. This can cause some areas of blisters or calluses from friction and additional pain from the “break in” period.

If you do have an ankle or foot injury or just need advice before engaging in an activity, get some guidance from your podiatrist. Remember, be an advocate for your foot health.

Foot Self Exam

jkfeeny — Mon, 23 Mar 2009 18:14:13 +0000

It is important to examine your feet daily if you have a systemic disease, for example, diabetes, that impairs your circulation. Even if you do not have circulatory issues, it is always good to know what “normal” and “abnormal” looks like, so if you do notice a change you can seek medical advice. Here are some helpful hints that will allow you to be proactive in your foot health: * Skin: After showering, dry between your toes to prevent moisture from settling in and providing a perfect environment for bacterial/fungal growth. Check for peeling, changes in skin color, breaks or cracks in skin, these are conditions that may be easily and quickly remedied if addressed early. Check areas of your feet for redness or thickening of skin, as this may be the beginning of corns or calluses due to pressure points in your shoes. * Circulation: Do not cross your legs: this impairs circulation in your legs and feet by pressing the vessels in your legs, closing them off. If your circulation is already compromised, that can exacerbate your condition. To check your circulation, press lightly on the tips of your toes, the color should initially be pinkish-red in color, once pressed the color should blanche white and then return within 2-3 seconds. If it takes longer than that, you should have your circulation checked, as this may indicate an obstruction or poor circulation. Also, if you notice your feet being cold for unusual periods of time, without a reasonable explanation, you may be suffering from abnormal vasoconstriction, which occludes blood flow from reaching your toes and feet. This is a symptom that needs to be farther investigated by your podiatrist. * Pain: If you feel any pain that is not normal. Seek medical attention as this is an indication of an unknown underlying condition that can progress and become serious. * Bony Changes: If you notice any increased projections on the sides or top of your foot, those may be the beginnings of corns, calluses, bunions or protrusions that may eventually progress and cause pain when wearing your shoes. Seek advice from your podiatrist, who will perform an examination and determine the best treatment options, which may be conservative or surgical intervention. If you have questions regarding any changes or what to look for, contact your podiatrist for advice. Be an advocate for your foot health.

The Foot’s Complex Structure

jkfeeny — Sat, 21 Mar 2009 12:58:51 +0000

The foot’s intricate structure combined with the heavy demands we place on our feet make preventive foot care a necessity. The ankles, for example, serve as the foot’s foundation. When they are swollen, strained, or sprained, proper treatment will get you back to your routine and pain-free more quickly. Heels are the first point of contact with the ground during walking and running and form the base of the arch, which supports your body during activity. Each foot includes 26 bones, 33 joints, and more than 100 ligaments that require care and attention when symptoms occur. Toenails— often a neglected foot part— can be a source of problems, and the foot’s skin plays a key role in maintaining maximum mobility.

The components of the foot, ankle, and leg are designed to work together, sharing the tremendous pressures of day-to-day living. When they don’t work properly, through, it can cause pain and other troubles for the rest of the body, and it’s time to get help. The specialized care and treatment a podiatrist provides can make an important contribution to an individual’s total health and well-being. SHENANDOAH PODIATRY offers comprehensive foot care by appointment .

Dedicated To Your Healthy Feet,

Dr. Jennifer Feeny

P.S. Corns, calluses, blisters, warts, and infections on the foot’s skin can make daily activities uncomfortable.

Signs You May Need Orthotics

jkfeeny — Thu, 19 Mar 2009 20:38:04 +0000

Unless your feet are perfect, you would probably benefit from orthotics . These shoe inserts help your body compensate for structural or foot abnormalities. Although they can be purchased at a local pharmacy, the best versions are custom-made for your foot. Four types of orthotics are functional, which addresses arch defects; weight dispersive or accommodative orthotics, which feature padding to relieve painful pressure; supportive orthotics to treat plantar arch issues; and early childhood orthotics for children. Ask your podiatrist about orthotics if you have any of the following issues; one shoe sole wears out faster than the other; frequent ankle sprains; chronic heel, knee, or lower back pain; painful shins; crooked toes; inward or outward pointing toes; or general foot pain. When your feet hurt, it’s important to find out why. Following diagnosis, it’s time to formulate a treatment plan. This may consist of orthotics, medication, surgery, exercise, or even a change in footwear. Many foot problems evolve over time, from age, improper shoes, slow-growing medical conditions, physical stress, and muscular imbalance. If your feet hurt, it’s smart to communicate with your doctor. SHENANDOAH PODIATRY welcomes your call for foot care for the family. Same day appointments are often accommodated.

Dedicated To Your Healthy Feet,

Dr. Jennifer Feeny

P.S. Consult a podiatrist for any type of foot pain.

Avoid Self Treatment For Kid’s Ingrown Nails

jkfeeny — Mon, 09 Mar 2009 17:49:12 +0000

Young children and teenagers commonly suffer from ingrown toenails. Ingrown nails cause swelling and redness in the toes, and wearing shoes can be painful. Ingrown toenails are typically caused by cutting the toenail on a curve, which may lead the nail to grow into the skin. While it can be tempting to try to clip the ingrown section of nail away from the skin, it is best to avoid this procedure. At-home treatment of ingrown nails can aggravate the condition. It can cause serious complications, including increased pain, infections of the skin or bone, and toe deformities. Podiatrists frequently see children with complications from at-home treatment. To avoid trouble, see the podiatrist before trying to treat the nail yourself.

There are many problems that can affect toenails of all ages, including ingrown nails, fungal nails, black nails, and thickened nails, and a professional diagnosis is imperative in order to begin the correct treatment plan. A complete evaluation awaits you at SHENANDOAH PODIATRY no matter what your foot concerns. We’ll also tell you ways to prevent future nail problems from occurring. Same day appointments are often accommodated.